The Anatomy of Glute Gains: What Muscles You’re Really Training
by Coach Troi | The Body Lab by Troi
When people think of glute workouts, they often imagine squats, hip thrusts, or booty bands. While those exercises do build your backside, true glute growth starts with understanding what muscles you're actually training.
So let’s break it down: your glutes aren’t just one big muscle. They're a trio of powerful movers that shape, lift, and strengthen your entire lower body. Let’s meet the squad.
Gluteus Maximus: The Powerhouse
This is the largest and most visible glute muscle, the one that gives your booty its roundness and lift. It’s responsible for hip extension (like standing up from a chair or driving your hips forward during a thrust).
Best moves to target it: Hip thrusts, deadlifts, Bulgarian split squats, and squats.
Gluteus Medius: The Stabilizer
Located on the outer part of your butt, the glute medius plays a major role in hip stability and balance. If you’ve ever done side lunges or band walks and felt that deep burn on the sides, that’s your glute medius talking.
Best moves to target it: Lateral band walks, clamshells, curtsy lunges, and side-lying leg lifts.
Gluteus Minimus: The Unsung Hero
The smallest of the three, but still essential. It works closely with the glute medius to stabilize your pelvis, especially when standing on one leg or shifting weight from side to side.
Best moves to target it: Single-leg glute bridges, step-ups, and side lunges.
Why This Matters
When you intentionally train all three glute muscles, not just the max, you’re building not only a rounder shape but also a stronger, more balanced body. This reduces injury, improves posture, and boosts your athletic performance. Whether you're walking up stairs, sprinting, or just trying to fill out those leggings, each muscle plays a role.
Bottom line…If you want real, lasting glute gains, train smart. Incorporate a mix of exercises that hit each glute muscle, follow proper form, and stay consistent.
Ready to take your booty to the next level? My full Glute Guide is packed with science-backed workouts, form cues, and nutrition tips to help you grow with confidence. Let’s build the glutes of your dreams together! >>See Troi’s Glute Guide Here<<
